Category: Competition

*Help Support Damon HERE WOD: Session A: 1) Row: A) – 1000m Row @ Easy Pace – 5-10 second Push Every 250m B) – 10,000m Row @ Moderate For the 10K Row work for a maintainable pace across the whole distance. Distance references if you are changing modalities HERE Session B: 1) Front Squat: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Walking Lunges: 400m Performed at an easy tempo, not for time, focusing on good activation each rep. 3) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 4) Cable Hamstring Curls: 100 Reps Pick a weight you can perform 40-50 reps to start. 5) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. 6) Reverse Sled Drag:…

*Help Support Damon HERE WOD: 1) Swim: A) 50m Catch-up, 50m Freestyle, 50m Sculling @ Warm-up B) 4 x 50m Back Stroke @ Moderate – :20 Rest C) 6 x 50m Freestyle @ Moderate – :20 Rest D) 2 x 300m Freestyle @ Moderate – 2:00 Rest E) 6 x 50m Freestyle @ Moderate – :15 Rest F) 4 x 50m Back Stroke @ Moderate – :15 Rest Maintainable efforts for each respective piece. Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Help Support Damon HERE WOD: Session A: 1) C2 Bike or Road Bike: A) 10:00 Easy B) 8 x 2000m @ Moderate-to-Moderately Hard – Rest 2:00 For Part B increase intensity in 4 steps, building the intensity through 4 rounds, and then starting over. If you’re on C2 Bike, perform this on Damper 1. Distance references if you are changing modalities HERE Session B: 1) Deadlift: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Every :45 x 15 sets: 1 Power Snatch @ 60-80% Keep the weights light and snappy, don’t lift anything that feels heavy. 3) Every :45 x 15 sets: 1 Power Clean + Push Jerk @ 60-80% Keep the weights light and snappy, don’t lift anything that feels heavy. 4) Sumo Dumbbell Romanian Deadlift: 4 sets of 10 Rest 2-3 minutes between…

WOD: Session 1: 1) Ski Erg: A) – 1000m Easy B) – 4 x 1:00 @ Moderate-to-Moderately Hard/1:00 Rest C) – 4 x 8:00 @ Easy-to-Moderate/2:00 Rest Keep track of distances each round. Maintainable efforts for each respective piece. Distance references if you are changing modalities HERE Session 2: 1) Bench Press: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Pendlay Row: 5 sets of 6 Warm-up as needed. Rest 2-3 minutes between sets. Make sure you pull from a dead-stop each set. Keep this strict. Perform in your Jerk Grip. 3) Dumbbell Bench Press (Moderate Incline): 4 sets of 10 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Single Arm D-Handle Seated Cable Rows: 4 sets of 12/side Warm-up as needed. Rest 2-3 minutes between sets. Perform…

WOD: Session A: 1) Run: A – 800m Easy B – 3 sets of 25m Each       High Knee Skips       Fanny Wackers       Short Choppy High Knees       Karaoke Each Direction C – 4 x 10:00 @ Moderate Pace – Rest 3 minutes Keep track of distance each round. Moderate maintainable effort, work to get all 4 efforts as close together as possible. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Dumbbell Farmers Bulgarian Split Squat: 5 sets of 6/side Rest 2-3 minutes between sets. Heavy as possible. Perform all reps on 1 leg before switching to the other. 3) Hip Thrust: 4 sets of 15 Rest 2-3 minutes between sets. Heavy…